Did you know that nearly two thirds of our body weight is made up of water?

It is not surprising then that we need a constant supply of the good stuff to replenish it!

Every cell in our body and every bodily process require water to function properly.

We need water to turn the food we eat into the fuel that keeps us alive.

How much water do we need and how do we know if we are getting enough?

Do we rely on our thirst or do we aim for the 8 glasses-a-day or 2-litre-per-day rule of thumb to keep us well hydrated?

In most situations, relying on your thirst is a great place to start. However, it is important to remember that, depending on your circumstances, your water and fluid levels might vary. Here are a few quick points to remember:

- Your water needs increase the more you exercise. Make sure that you drink at least 500ml of water for every hour of exercise.

- If you are exercising outside in the heat or in humid conditions you will probably need much more than 500ml of water per hour. If you perspire heavily during exercise it is very important to replenish those lost fluids.

Do we need 8 glasses (2 litres) of water a day to be healthy? The answer is no, probably not, but it is a great place to start.

Yes, it‘s true that our body needs around 2 litres of fluids per day but it doesn’t have to come only from water. There are so many other liquids and foods that already contribute to our daily fluid needs. Juice, milk, tea and coffee are nearly all water. Watermelon, tomatoes, celery, cucumber and broccoli are over 90% water. Oranges, apples, grapes and potatoes are over 80% water. Remember though, water contains no calories and it is recommended that you try to use water as your main fluid to stay well hydrated.

Some people find that drinking water before, or with a meal, helps them feel fuller faster.

Even better, if the glass of water replaces a fruit juice or cordial then even less calories are being consumed.

However, it all really ends up being about reducing the total calories in the meal and not the water itself.

If you exercise frequently or spend a lot of time in the sun you can become dehydrated in a matter of hours.

If you start getting a dry mouth, feeling fatigued, dizzy or developing a headache, then you might be in the early stages of dehydration.

If this happen, your brain should be sending you signals of thirst so take heed and take small and frequent sips of water until you are more than quenched.

Hold the water in your mouth for a few seconds each time before swalling to allow your mouth tissues to rehydrate.

If you know that you are going to be spending time outdoors in the heat or training hard then be prepared and don’t wait until you are thirsty before starting to drink water.

Be proactive and stay well hydrated.

Keep Away From Excess or Added Sugars!!!!

When food is processed or prepared, sugars and syrups are added to enhance the flavor; these types of sugars are known as caloric sweeteners.  These sugars contain very few or no nutrients but are very high in calories.  These same sugars are present in low-fat foods that Americans take when observing a low-fat or fat-free diet.  The sad fact is that instead of the fat that is normally in these foods, we find added sugars in their place.  We are all only required nine teaspoons of sugar per day which is only 6%-10% of our calorie needs from added sugar, any more than this can be harmful to our health.

Good Carbs Bad Carbs Sugars!

Sugars, added sugars, and refined white grains are the carbohydrate culprits.  People don’t realize how much sugar can be acquired from their regular diets everyday.  An average adult American consumes 20 teaspoons of added sugar, daily.  This converts into 320 calories and more added pounds/kilos to ones body weight.  Glucose, which comes from sugars and refined starches, can give us a quick energy boost, but this is only needed if we are competing in sports or need that extra energy if we are running or sprinting.  Fructose in fruits and lactose in milk are natural sugars and are more beneficial.  These are also contained in minimally processed whole foods.

Why is Fibre Important?

Fibre in plant foods is indigestible, but despite this, it is very beneficial to our bodies because it slows down nutrient and carbohydrate absorption of other foods eaten in the same meal.  This slow absorption prevents irregularities in our blood sugar levels, thus, reducing the risk of type 2 Diabetes (NIDDM).  Some kinds of fibre like the ones in oats, beans and some fruits can even help lower blood cholesterol levels.  Fibre also gives us the feeling of fullness.

These considered, it is helpful to note that a typical American diet is normally very low in fibre.  The foods that Americans consume are generally refined, hence, the low fibre content as is applicable to grain based foods.  To remedy this, alternative sources of fibre should be considered.  The way to go would be to eat more fruits and vegetables; five servings of fruits and vegetables a day will easily give you ten grams or more of fibre, depending on the kinds of fruits and vegetables consumed.  Cooked beans and bean products can also add from 4-8 grams of fibre for every half cup of the food item consumed.  Make the wise choice and switch to whole grain products whenever possible.

So just What Carbs are Considered Beneficial?

It’s easy to know which carbs are good for us because we only need to consider their fibre-content, except when the food item is naturally low in fibre content like low fat or skim milk.  Food items that contain good carbs include fibre-rich plant foods that also contain vitamins, minerals, phytochemicals, and grams of carbohydrates.

Why Are Carbohydrates Important?

People should focus on having good carbs with fibre in their diets.

Chronic disease incidence can be lowered if adults meet their daily nutritional needs which include getting from 45%-65% of the required calories from carbohydrates, 20%-35% from fat, and 10%-35% from protein.

Quality carbohydrates can be found in plants and fruits that are fibre-rich. Eating these kinds of foods is also the only way to get fibre. The incidence of heart disease rises when people maintain low-fibre diets. Maintenance of ideal weight and the prevention of colon cancer are some of the benefits of a fibre-rich diet.

The recommended fibre intake of men aged 50 or younger is 38 grams per day. Women in this age group should also get 25 grams of fibre a day. As we grow older, our nutritional requirements decrease, so men over 50 should get 30 grams of fibre a day, and women in the same age groups should get 20 grams of fibre a day.